ʻElima mau protein magic no kou olakino

ʻElima mau protein magic no kou olakino

1- Pistachio

ʻO Pistachios, kahi hua māmā, he kumu nui ia o ka protein, aia ka 6g no ka lawelawe 30g, a hāʻawi i nā ʻakika amino pono a pau. Eia kekahi, ma kahi o 90% o ka momona o ka pistachios ʻaʻole i hoʻopiha ʻia, a ʻoi aku ka nui o ka fiber ma mua o ka broccoli. He kumu maikaʻi hoʻi ia o ka huaora B6, phosphorous, thiamine a me ke keleawe, a me nā antioxidants.

2- hua

Loaʻa i nā hua manu ka protein, choline, iodine a me ka huaʻa D. Hoʻokahi hua nui he 6 grams o ka protein. Akā ʻoi aku ka maʻalahi o nā hua a hiki ke hoʻohui ʻia i nā mea ʻono maikaʻi e like me ka spinach a me ka pī a i ʻole ka spinach a me ka mushroom casserole. Loaʻa i nā hua manu ka protein kiʻekiʻe me nā waikawa amino pono a pau. Loaʻa ka hapalua o ka protein o ka hua manu i loko o ka yolk.

3- Lentila

ʻO ka lentils he legume ikaika loa i ka wā e pili ana i ko lākou mau pono olakino, no ka mea he waiwai lākou i nā meaʻai nui, e like me ka fiber, protein, folic acid, potassium a me ka hao. Loaʻa i kēlā me kēia hapalua kīʻaha o nā lentil he 9 grams o ka protein. Hoʻohui maikaʻi nā lentils a me nā legumes ʻē aʻe i nā cereals ʻaina kakahiaka, no ka mea, hāʻawi lākou i kahi kikoʻī piha o nā waikawa amino pono. Ma muli o ko lākou kiʻekiʻe o nā meaʻai, loaʻa nā legumes ʻē aʻe i nā pōmaikaʻi like me nā lentils e like me ka moa a me nā pīni ʻeleʻele.

4- moa

Loaʻa i ka moa ʻeleʻele a me ke keʻokeʻo ka huaora B12 a me ka choline, hiki ke hoʻoikaika i ka ulu ʻana o ka lolo, kōkua i ka hana pono o ka ʻōnaehana nerve a kōkua i ka hana cognitive i ka poʻe ʻelemakule. Loaʻa i kēlā me kēia lawelawe 90g he 26g o ka protein.

5- Ikekeke Helene

Hiki ke loaʻa i ka Greek yogurt ka nui o ka protein i hoʻohālikelike ʻia me nā ʻano yogurt ʻē aʻe. Wahi a ka US Department of Agriculture, ʻo kahi pahu liʻiliʻi o ka yogurt Greek, ʻo ke kaumaha ma kahi o 200 grams, loaʻa iā 20 grams o ka protein a me nā ʻeiwa amino acids pono.